Welcome.
Thank you for allowing me to participate with you in your journey to internalize the concept of walking your mind clear.
Allow the muscles in your face,
Your neck,
And your shoulders to fall.
Don't relax your body and mind by just listening to your breathing.
Breathe very deeply and very slowly.
For now,
Quiet your mind of any questions,
Responsibilities,
And desires by just breathing deeply and staying relaxed.
Take a deep breath in and out.
Let's begin.
In this moment,
Whether you are sitting,
Laying down,
Indoors,
Or outside,
Allow yourself to easily decide to simply stand and start walking.
Credit yourself for making an instant decision to start moving.
And if you aren't physically able to move yet,
Close your eyes and imagine yourself walking in your favourite location and season.
For those who are walking right now,
As you know,
The route and destination doesn't matter.
What does matter is the act of walking with the intent to temporarily empty your mind of the needs of others,
Both at work and at home,
So that you can help yourself to mentally recover from the natural rigors of life.
As you move,
Let's relax the body thoroughly.
With eyes open,
Picture your body as a container filled with liquid stress from head to toe.
And like any container filled with liquid in motion,
This concept of liquid stress sloshes around inside of you as you walk.
Take a deep breath in and as you exhale,
Imagine the liquid draining from the top of your head down to your chest.
Inhale deeply.
Exhale slowly.
And again,
Imagine the liquid draining from your chest to your hips.
Inhale deeply.
Exhale slowly.
And again,
Inhale deeply and hold.
And as you exhale,
Let the liquid drain from your hips to your feet.
Exhale.
And once more,
Inhale deeply and hold.
Let the rest of the liquid drain away as you exhale for as long as you can.
Inhale now.
Take a moment and enjoy having your body in motion.
Gradually increase your speed as much as you feel comfortable.
Breathe as normally as you can.
Remember,
When we walk,
Our heart pumps faster,
Systematically circulating more blood and oxygen to our muscles and organs,
Including our brain.
Resulting experiments have shown that after or during exercise,
Even from mild exertion,
Memory and attention are improved.
Take a deep breath in and out.
Notice the rhythm of your pace.
Notice the cadence of your breath.
Keep your neck and shoulders relaxed as you let the weight of your arms swing freely.
Now gradually decrease the pace of your walk.
Feel the connection with the ground on every foot strike.
Take a deep breath in and out.
Let's briefly focus on clearing your mind.
First,
Allow any random thought to enter your mind.
Second,
Simply let yourself be apart from your incoming thoughts by allowing any random thought to come and go.
Take a comfortable deep breath in and out.
Please take a moment to appreciate and thank yourself for taking the time to listen to this meditation.
Take all of the time you need to just breathe and remember you can return to this meditation whenever you please.
Remember that the more you practice this meditation,
The faster and easier it will work for you.
Thank you for beginning your journey to internalize the concept of walking your mind clear.
And when you're ready,
Let me leave you with these words.
It's a great day to be alive.
